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WORKOUT KW18

MONTAG 29.04.2024


CROSSFIT


WORKOUT

As many rounds as possible in 10 minutes of

10 thrusters (38/52 kg)

10 power snatches



DIENSTAG 30.04.2023


CROSSFIT


WORKOUT

6 rounds for time:

9 hang squat cleans (47/70 kg)

6 bar muscle-ups

TC: 15'


INTERMEDIATE

6 rounds for time:

9 hang squat cleans (34/52 kg)

6 jumping chest-to-bar pull-ups or jumping muscle-ups



MITTWOCH 01.05.2024


FREE GYM!



DONNERSTAG 02.05.2024


CROSSFIT


SKILL WORK

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single DB or KB


WORKOUT

For time

80 DB box step-ups (51/61 cm) (15/22.5 kg)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

TC: 17'


INTERMEDIATE

For time

80 DB box set-ups (51/61 cm) (12.5/15 kg)

– Every minute on the minute, starting at :00, perform 10 double-unders.

– Use two dumbbells.


FREITAG 03.05.2024


CROSSFIT


SKILL WORK

10:00-15:00 of skin the cat practice


WORKOUT

5 rounds

30'' row

30'' push-ups

Rest 2:00

– Score is total calories and push-up reps.



SAMSTAG 04.05.2024


TEAM WORKOUT


STRENGTH

Front Squat

8-8-6-4-2-2

5 Box drop jumps after each Set


WORKOUT

AMRAP 24 with a partner

24 Russian KB swings (24/32 kg)

12 handstand push-ups**

200-m farmers carry

– Share work load as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

**Scale with double-KB presses



SONNTAG 05.05.2024


FREE GYM!

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